BMR Calculator
Your Basal Metabolic Rate is the number of calories your body burns at complete rest, just keeping you alive. It is the foundation of your daily calorie needs, and usually 60–70% of the calories you burn in a day.
The equations
The default here is Mifflin-St Jeor, the most accurate general equation in a published review:12
BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + (men +5 / women −161)
If you know your body-fat percentage, the calculator also shows the Katch-McArdle estimate, which is based on your lean body mass rather than your total weight:3
BMR = 370 + 21.6 × lean body mass(kg)
Katch-McArdle tends to be more accurate for very lean or very muscular people, because it accounts for the fact that muscle burns more than fat at rest.
Common questions
BMR vs TDEE, what's the difference?
BMR is your burn at complete rest. TDEE is BMR plus everything else you do, walking, working, training. You eat around your TDEE, not your BMR.
Which equation should I use?
Mifflin-St Jeor for most people. Use Katch-McArdle if you know your body-fat percentage and are very lean or very muscular, where total-weight formulas lose accuracy.
Can I eat at my BMR to lose weight?
Eating at BMR would be a large deficit for most people and is usually too aggressive. Base your target on your TDEE instead, and don't drop below roughly 1,200 kcal (women) or 1,500 (men) without medical guidance.
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Build my free planSources
- Mifflin MD, St Jeor ST, Hill LA, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-247. Source
- Frankenfield D, Roth-Yousey L, Compher C. Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. J Am Diet Assoc. 2005;105(5):775-789. Source
- McArdle WD, Katch FI, Katch VL. Exercise Physiology: Nutrition, Energy, and Human Performance. 8th ed. Lippincott Williams & Wilkins; 2014. Source
This calculator is general information, not medical advice, and its results are estimates for healthy adults. Speak to a doctor or registered dietitian before making significant changes, especially if you are pregnant or breastfeeding, under 18, or manage a medical condition.
